If you think yoga is about hand stands and confusing your body in almost impossible poses, you should know that there are several different ways to practice yoga. For example, soft yoga is suitable for anyone, beginners and veterans alike.
“Gentle Yoga offers a nutritional and compassionate approach to the body,” says Sarah Cummins, Ryt 500, E-K is 200, Yacep, Instructor Yoga and Certified Personal Trainer. “It is often taught in a way that all people will participate easily.”
What is soft yoga?
Soft yoga is a slow, smooth practice in which you usually hold poses for prolonged periods of time.
“Soft yoga can be taught in different ways, based on the style or experience and experience of your instructor’s yoga,” says Cummins. “Soft yoga can combine a slow flow with longer -held restorative positions that often include an accent in the spirit as well as meditation practices.”
While each class will change, here’s what you can expect in a soft yoga class according to Cummins:
- Signs of how to safely and properly approximate your body.
- Tips to use props such as blocks, ribbons, blankets and bolsters to help approximation and relaxation.
- Less transitions from landing or kneeling to stretch for a smoother, quieter experience.
- Many options and modifications to “meet you where you are and leave room for your exploration of poses,” she says.
Types of soft yoga
Some yoga studios offer “slow flow” classes that are a milder form of yoga vinyasa. And yoga restrictive and yin yoga are both considered Yoga’s “soft” practices.
While both yoga restrictive and yin yoga are soft on the body, there are some differences between two styles:
Yoga Restoration: Includes approximately five or six attitudes intended to slow down and restore the body. Posedo pose is kept for a few minutes, using some props for support. The goal is total comfort in order to release all the tension from your muscles.
Yin Yoga: It holds fewer poses for longer periods (three to five minutes), but “you are penetrating the deeper layers of connective tissue to bring elasticity, mobility and energy back to the narrow muscles. Most Yin positions are completely finished on the floor and most likely feel more challenging than those in restaurant yoga,” Cummin says.
Is yoga good for beginners?
The soft yoga is a great entry point for yoga for beginners. “Soft yoga allows students to move through positions slowly and minded and practice yoga in a safe and effective way,” Cummins says.
But it is not only for newbies.
“It is a useful practice for young people and the elderly, flexible and inflexible. Also also great for pregnant women and those who cure damage,” she adds.
Soft sequence of yoga
Soft yoga can include a mixture of wrapped, low, and even standing or balanced positions. It is simple to make any practice of softer yoga by adding props, not going as “deep” in a position, or moving more slowly.
Along with the most intense flows, Yoga52 and Beachbody Yoga Studio in the bodes both offer soothing practices you can do at home to end up from a long day at work, cool after a drill or prepare for bed.
If you are looking to create your own flow, here are some poses to try.
1. Mountain pose (Tadasana))
https://www.youtube.com/watch?v=dkpuvlwzfho
- Start standing with your big fingers by touching and your heels a little away. Your arms should be supported from your sides, palms facing forward.
- Engage the thighs and extend the tail pole down to create a long spine.
- Raise the chest and draw the shoulder blades back and down.
- Keep your ears on your shoulders and pelvis over the ankle.
- Take some deep breaths (consider keeping for a minute).
2. Standing forward of bending (Uttanasana))
https://www.youtube.com/watch?v=ir6p23O822s
- Start in the mountain position with your legs at the distance of the hip (or slightly wider). Put yoga blocks on the mattress in front of your feet. Take a deep breath.
- Take out, bend your knees a little, hang on your hips and rest your hands on the blocks.
- Look toward your legs and bend your knees as much as you want or need.
- Move your weight forward to connect your buttocks over your heels.
- Stay here for at least three breaths.
- Breathe and get up again. Press down with your feet and pull your low belly to support your back while unfolding.
3. Pose of the child (Stolen))
https://www.youtube.com/watch?v=OHDMBNOJNC4
- Start on your mattress on all four sides. Place your hands directly under your shoulders and knees under your hips. Bring your big fingers together.
- Sink your viths again toward your heels. Rest your belly between thighs and touch your forehead on your mattress.
- Extend the arms in front of you. Option to reach your arms behind you and your cup of heel.
- Stay for a few breaths/minutes.
4. Stretch of cat cow (Bitilasana AND martyrrh))
https://www.youtube.com/watch?v=fa4zms5m7xa
Inhale: Position of cow
- From the child’s position, return to all four sides. Keep your back, your long neck and your look toward the floor.
- As you inhale, raise the tail and chest toward the ceiling as you toss your belly towards the mattress.
- Draw the shoulders away from the ears. Squeeze the shoulder blade and raise your head in accordance with your torso.
- Extract cats in cat positions.
Extraction: Position of cats
- From the pose of the cow, the extraction, round the spine, wrap the tail and bend the chin to your chest.
- Inhale in the cow’s positions.
- Repeat this flow of up to 10 breaths, or longer if you wish.
5. Fold sitting forward (Paschimottanasana))
- Come to a sitting position on your mattress.
- Long sit with your feet lying in front of you. Bend his legs. Rest your hands on your sides on the ground.
- Soften your knees (the option to place a blanket under your knees).
- Draw your ABS and depends on your buttocks to fold over your thighs. Walk your hands down your feet toward your feet. Avoid rounding your back or use your arms to pull yourself to the position.
- Hold for five or more breaths. With any extraction, try to rest in behavior to get a deeper stretch. Return back to an inhalation.
6. Pose with limited angle (Badha Konasana))
https://www.youtube.com/watch?v=vawm7rh8yga
- Sit on your mattress with your bones sitting directly under you (avoid tightening your tail).
- Tap the heels of your legs together. Open your knees wide as a book (the opportunity to slide two blocks under your knees if you have any knee tension).
- Slide your soles as close as your groin as comfortable.
- Rest your thumb on your leg balls. Wrap the rest of the fingers around the fingertips.
- Sit tall. Keep your eyes ahead and your chest open.
- If you want to deepen the stretch, hang forward on your hips without rounding your back.
- Keep it for at least five breaths or a minute.
7. Happy baby Pose (Ananda Balasana))
https://www.youtube.com/watch?v=0E0JWL8YYDE
- Lie on your mattress. Bend your knees and flatten your legs on the mattress.
- Hug your knees on your chest. Bring your knees to your chest and grab the outer edges of your feet.
- Pull your knees toward your armpits.
- Compress your tail column on the mattress (option to exchange side by side).
- Stay for a few deep breaths.
8. Limited possess (Savasana))
- Lie on your mattress.
- Let your arms rest a little away from your chest, with your palms facing. Relax the shoulders away from the ears.
- Separate your feet until your heels reach the corners of your mattress.
- Close your eyes and relax your whole body as slow down breathing and rest for at least five minutes.
